Tempeh is a popular source of non-meat protein for vegetarians. Despite its reputation as a meat free alternative for vegetarians and vegans, it’s also a healthy choice for meat eaters. Substituting tempeh for a portion of the meat in recipes is an excellent way to lower saturated fat intake while not sacrificing taste. This fermented soybean product is widely eaten in many cultures including Indonesia and Japan and is growing in popularity in the United States as people look for ways to reduce their intake of meat. Here are some of the many health benefits of tempeh:
Health benefits of tempeh: It’s high in heart healthy protein
A four ounce serving of tempeh provides over a third of the average daily protein requirement and at only 225 calories per serving it’s unlikely to cause weight gain. Using tempeh as a meat substitute can help to lower cholesterol levels both by reducing saturated fat intake and by the direct impact soy has on lipid metabolism. The fermentation that soy undergoes to become tempeh also makes it more easily digested than traditional soy products. Just one more reason to add tempeh to your grocery list.
Health benefits of tempeh: It’s a source of probiotics
Since tempeh is a fermented food, it’s a source of probiotics, the friendly bacteria that help to maintain good gut health and a healthy immune system. They also help to replenish the good bacteria lost by taking antibiotics and drinking tap water containing chlorine. Fermented foods such as tempeh have been shown to be healthy for both the digestive system as well as the overall health of the body.
Health benefits of tempeh: It may reduce the risk of certain types of cancer
Because tempeh is a good source of isoflavones, a diet rich in soy may reduce the risk of certain types of cancer such as prostate cancer. Soy isoflavones are currently being investigated as a possible treatment for prostate cancer. Soy isoflavones have also been shown to decrease the growth of colon cancer cells in rats. More research is needed in this area, although it looks promising.
The isoflavones found in tempeh and other soy products have weak estrogenic activity. It’s thought that a diet high in isoflavones may relieve some of the uncomfortable temperatures changes and irritability associated with menopause. Because of the weak estrogenic activity, soy products shouldn’t be used in women who have a history of breast cancer since it’s unclear whether the weak estrogenic activity is harmful or protective of breast tissue.
A few caveats. Those with a history of kidney stones should avoid eating large quantities of tempeh since it’s rich in oxalates which can increase the risk of kidney stones. Some soy products can also alter thyroid function and should be avoided by those with thyroid disease.
Tempeh is a good food you may have yet to discover. Why not add some tempeh to your grocery list?
